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2022 CrossFit Open Prep Program

2022 CrossFit Open Prep Program

$50.00

It's that time of year to prepare for the CrossFit open that is just around the corner. Purchasing this open prep program will give you access to our day to day programming, which will include a full strength, skill, and endurance sessions to get you in the best shape of your life come the open. Below is a sample week of training


Monday AM

Front squat

10x3 @77.5%

Rest 60-90s btw sets.

Back squat

5x3 @80%

Rest 120s btw sets

Power snatch:

8x3

Drop and go reps.

Work up to a technical heavy weight. Rest 60-90s btw sets

Core:

4 rds:

30-20 v-up

25 back extension

 

Monday PM

4 sets:

2min on 2min off:

10 sHSPU + 25/18 cal row + amrap sHSPU

Rest 4min

4 sets:

2min on 2min off:

20/15 cal ski + amrap t2b

Rest 4min

4 sets:

2min on 2min off:

25 C2b + amrap wall walk

Rest as needed

4 rds:

16 ( 8/8) Dual kb see saw row

20 band pull apart

20-30 banded tricep push down

Rest as needed

Adjust sHSPU volume by ability, or go sHSPU row kHSPU or Every time kHSPU

Your ski should be 50-60s

Adjust C2b volume: 25-22-19-16 or go normal pull-up

 

Tuesday AM

Row or run

7 rds:

3min aerobic ( about your 10k pace)

1min fast ( about your 2k pace)

2min active recovery walk or easy spinn with bike erg

 

Tuesday PM

Every 90s for 6 sets:

3 snatch pull + 1 low hang squat snatch

Keep weight: 65-75%

Every 90s for 6 sets:

1 squat snatch + 1 hang squat snatch

Keep weight 70-80%

Squat clean

6x3 @75%

3x1 @ 80-90%

Drop and go reps. Rest 60-90s btw sets

Clean pull ( use straps):

6x3 @105% of your clean

 

Wednesday AM

Press

2-2-2-2-2

Each rep starts with 2s pause at front rack, use 80-87.5% Rest 90s btw sets.

Split jerk from rack:

3-3-3-3-3

Focus on technic. Keep weight 70-75%.

Emom 10:

1: 3-1 legless rope climb

2: 6 deficit kHSPU ( use plates or parallet)

Strict pull-up:

Max set -1/-2 reps

Rest 90s

5 sets with 30-40% of max set

Rest 30-60s btw

3-4 rds for quality:

15 narrow grip bench press ( you choose weight)

15 dual dumbell bent over row ( lay on bench)

 

Wednesday PM

8min amrap:

4 rds:

15 thruster

10 barfacing burpee

  • Amrap remaining time: 6 hang power snatch / 30 DU
  • 4min Rest

    8min amrap:

    3 rds:

    15 thruster

    10 barfacing burpee

  • amrap: 6 hang power snatch / 30 DU
  • 8min amrap:

    2rds:

    15 thruster

    10 bar facing burpee

  • amrap: 6 hang power snatch / 30 DU
  • Barbell weigh 95/65, 75/55lbs

    *Unbroken sets

     

     

    Thursday

    REST

     

    Friday AM

    Barbell condition

    0-2 min: 10 p c/j 135/95

    2-4min: 10 p c&j 155/105

    4-6min: 10 p c&j 185/125

    6-8min: 10 p c&j 205/145

    8-10min: 10 p c&j 225/155

    10-12min: 10 p c&j 245/165

    12-14 min: 10 p c&j 255/175

    Adjust weights by ability. You should be able to go at least 4-5 rds. Goal is to go through. So Adjust!!!

    Back squat

    10x3 @77.5%

    Rest 60-90s btw sets.

    Front squat

    5x3 @80%

    Rest 120s btw

     

    Friday PM

    10 rds:

    15/12 cal echo bike

    12 m HS walk

    9 DL

    6 bmu

    Rest 60s btw rds

    Adjust by ability:

    HS walk: 12-10-8-6 m

    DL: 315/225, 275/195lbs, 225/155lbs

    Bmu: ub sets; 6-5-4-3-2

     

    Saturday 

    10 rds:

    15/12 cal echo bike

    12 m HS walk

    9 DL

    6 bmu

    Rest 60s btw rds

    Adjust by ability:

    HS walk: 12-10-8-6 m

    DL: 315/225, 275/195lbs, 225/155lbs

    Bmu: ub sets; 6-5-4-3-2

     

    Saturday PM

    0-2min: 1:40, rest 0:20 sec echo bike

    2-4min: 24 box step up 24/20’ ( or 20/18’)

    4-6min: 1:40, rest 0:20 sec echo bike

    6-8min: 30 kb swing

    Go sustainable hard on the machines. Use your first rd as a guideline to your power output.

    For box step up; use 70/50lbs sandbag or dual 35/25 dumbbells on shoulders. Adjust volume 24-22-20-18. Your box step up should max take 1.20

    Swing: 32/24 or 24/16

    Sunday 

    REST